The shift to fatherhood can be challenging for many men, with the National Childbirth Trust (NCT) reporting that 38% of new dads express mental health concerns. Research also indicates that up to 1 in 10 new fathers experiences depression following their child’s birth.

Despite this, paternal mental health remains widely stigmatised and frequently overlooked, according to Liam Wilson, clinical lead and CBT therapist at Vita Health Group. “Even when dads recognise their mental health struggles, societal emphasis on traditional masculine norms – like emotional stoicism and resilience – often discourages them from seeking help,” he says. “Struggling with the transition to fatherhood is not a sign of weakness. Becoming a father is life-changing, and while it can be incredibly rewarding, it is also challenging. Proactively managing mental health is an essential act of self-care.”

To support new fathers, Wilson offers five practical strategies to help them navigate the mental health challenges of fatherhood:

Cognitive behavioural therapy (CBT)

CBT can help new dads reframe negative thoughts contributing to anxiety or depression, says Wilson. By identifying and addressing these thoughts, men can develop healthier responses and engage in behaviours that promote balanced thinking – like making time for pleasurable or self-care activities. “There are many effective self-help resources that dads can use to explore these techniques,” he adds.

Practise self-compassion

“Becoming a dad is a huge learning curve, and it’s normal to feel uncertain at times,” Wilson explains. Writing down challenging thoughts and questioning their validity can help dads gain perspective, he says, adding that this process should be approached with self-compassion.

Live in line with your core values

Identifying personal values can provide guidance when navigating fatherhood. “Ask yourself how you can respond as the person you want to be rather than letting negative emotions drive your actions,” Wilson suggests.

Explore your social connections

Wilson advises dads to assess their social circle, identifying who provides emotional support, practical help, or companionship. Building a strong support system can be vital in managing the stress of new parenthood.

Weigh up the pros and cons of your old and new life

Reflecting on the valued aspects of pre-parenthood life can help fathers integrate those values into their current lives. “Ask yourself what you valued most about your past activities and how you might incorporate that into your life now as a dad,” Wilson suggests. For instance, socialising with friends could take new forms that fit within fatherhood’s demands.

“When it comes to mental health, it’s important to put your own oxygen mask on first,” Wilson reminds dads. “Prioritising your wellbeing isn’t selfish; it’s essential for supporting your family.”

Wilson emphasises that paternal mental health is a complex issue often exacerbated by societal expectations and stereotypes. He shares five insights on the challenges faced by new dads:

• Emotional distress is normal due to fatherhood’s impact on social, psychological, and biological aspects of life.
• Common issues, including sleep deprivation, hormonal changes, and shifting relationship dynamics, can lead to low mood and anxiety.
• Many fathers want to be more involved in childcare, which can create pressure as they balance modern expectations with traditional roles.
• For those without positive role models, adjusting to fatherhood can feel particularly overwhelming.
• Masculinity stereotypes often discourage men from seeking support, impacting their mental health.

Wilson says: “If you’re struggling with your mental health, it’s important to seek professional support. Book an appointment with your GP or refer yourself to an NHS talking therapies service. Know that you are not alone and there are qualified professionals who can help you.”